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The acid cooking of meat can add calcium since the acid dissolves some of the calcium from bones.
Acid foods such as tomatoes or spaghetti sauce when cooked for a long time in iron utensils will dissolve some of the iron from the utensils and be higher in this nutrient.
Digestibility of several foods such as starches improves on cooking. During cooking starch swells and cell walls burst making it easy for the enzymes in the digestive juices to have access to starch and digest it.
Cooking eggs help in destroying the avidin which is known to bind biotin and make it unavailable.
Heating or autoclaving the legumes help destroying the trypsin inhibitors and improve the quality.
Cooking in acid medium with tamarind or other acid foods has a protective effect against vitamins.
Cutting the vegetables into small pieces and exposing them to air before cooking may result in loss of vitamins particularly vitamin C.
Certain amounts of minerals and vitamins are lost during preliminary washing of rice before cooking.
Washing may remove as much as 40% of thiamine and nicotinic acid.
Boiling rice in excess water and discarding the water results in loss of some amount of minerals and vitamins.
The practice of adding of baking soda to water when cooking vegetables to retain the green color can result in loss of the alkaline sensitive nutrients, vitamin C, thiamin and riboflavin.
Juicing of the vegetables can cause the loss of vitamin A and C, calcium and phosphorous.
If milk is allowed to be heated for an hour for preparing some products, there is loss of riboflavin.
High heat in frying can cause fats to decompose and fat soluble vitamins to be destroyed. Smoking is a sign that this decomposition is taking place.
The use of alkaline material such as lye for peeling fruit for example, peaches and tomatoes can have detrimental effects on vitamin C and thiamin

As we are celebrating Holiâ€¦the festival of colors and joy, we must take care that we should not indulge in overeating and consuming high caloric snack. Also the colors produce harm effects to skin and hair, here are few tips to keep your skin rejuvenating.
Avoid overeating and consuming high caloric snacks.
While you enjoy every moment of celebration, we think avoiding calories can be impossible, it is not so.
Use low fat and low sugar ingredients
Make use of low fat ingredients like low fat milk, low sugar products, honey and jaggery and other dairy products to make sweets and snacks.
Use a limited quantity of oil for cooking
Limit the use of oil in your diet. Use healthy oils like olive oil, mustard oil, canola oil or rice bran oil for cooking. Avoid reused oil for frying as it will increase the free radicals which are harmful for skin and heart. It is also not advisable for asthmatics to have fried foods as it will cause shortening of breath.
Though fried food tastes good it is not good for health. We have a tendency to eat more of oily food during occasion but we should keep a watch on it.
Drink fluids :Â Take lots n lots of healthy fluids in your diet. You can have coconut water, vegetable juices, thandai, jaljeera, gulab jal and so on. These fluids will fill up your stomach and results in eating lesser fried foods.
Go for healthy snacking:Â Add more of fruits, salads with some special healthy dressings like flaxseed ,honey and olive oil, bean chat, bean tikki, paneer tikka.you can also munch on nuts as they will provide you satiety as well as nutrition.
Portion sizeÂ :Â Try to eat in smaller plates as it will help you in choosing lesser quantities. Use of smaller bowls and glasses also helps you in consuming lesser quantities.â€‹

WHICH ONE IS BETTER.....
FRUIT OR JUICE
Everyday in the hospital I have a very usual scene of people bringing juice for the patients. Even though they are not allowed to give the outside food. But they always argue with me that they are giving the nutritious thing why we are stopping them. Also in my day to day routine I come across this notion that having juice is a healthy option most people tend to have.
BUT REALLY??????
I always ask my clients about why they think having juice is a healthy option?
I differ on this...why let me explain...
Juicing is a process which extracts water and nutrients from produce and discards the indigestible fiber. Some believe that without all the fiber, your digestive system doesn\'t have to work as hard to break down the food and absorb the nutrients. Juicing is being emphasised for weight loss, body detoxification, and the treatment and prevention of everything from the common cold to cancer.
When it comes to detoxing, there is no substantiated scientific evidence to affirm that the body needs an outside source to accomplish this. Our body does an excellent job of this on its own; our liver, kidneys, lungs, and intestines filter the unwanted toxins from our body and expel them through urine, bowel movements, breath and sweat.
If we have to see from a \"cleansing\" perspective, the most beneficial natural colon \"cleanse\" is actually dietary fiber. It is needed to produce regular bowel movements which remove waste and toxins from the body; in addition, fiber feeds the good bacteria in our gut that play an important role in keeping our immune system working properly.
Unfortunately, it is stripped away during the process of juicing. Fiber offers other important health benefits as well. It provides satiety keeping us feeling full after eating, lowers cholesterol, and regulates blood sugar. All of these benefits are missing from juice.
With regard to weight loss, juicing can be part of healthy eating plan if done sensibly. In order to have a nutritionally complete weight loss plan, you will need to include adequate protein and fat, along with the carbohydrates and micronutrients from juice, to keep your body functioning properly. But replacing all or most solid food with juice is not a good idea. You probably will lose weight because you\'re cutting out all of the fat from your diet and drastically lowering your caloric intake. But you\'ll most likely put it right back on when you start eating whole foods again because the weight you lost was mostly water weight. And as with most very low calorie diets, when the body thinks it\'s starving, it lowers metabolism because it doesn\'t know when it\'s going to get more food. If you do this often and long enough, it could potentially lower your metabolism permanently. It is not an effective way to lose weight and keep it off. Instead, the most successful weight-loss strategies are sustainable, meaning you can incorporate them into your lifestyle long-term.
In general, eating whole fruits and vegetables is better than juicing. The healthiest diets include whole grains, lean sources of protein, healthy fats, and, yes, whole fruits and vegetables. And if you\'re willing to replace your usual midmorning high caloric snack with a juice, it\'s hard to argue against that.
Here\'s another (probably better) optionâ€¦blend up a smoothie. Blending simply combines all the ingredients you place in your blender, leaving the pulp and fiber intact. When trying to lose or maintain a healthy weight, smoothies can be used as a meal replacement or a snack. Fruit and veggie smoothies can be a healthy addition to any eating plan as long as you maintain balance and portion control.
HOPE IT WOULD BE BENEFICIAL FOR YOU ...
NEXT TIME IT WOULD BE EASY FOR YOU TO CHOOSE.
THINK HEALTHY BE HEALTHY...KEEP SMILING.

*Nuts benefits you in heart diseases, maintaining blood sugar levels and also weight loss.
*Brazil nuts contain more selenium than any other food. selenium is an antioxidant.
*A small handful of almonds has more fibre than a cup of strawberries.
*Almonds is a power store of calcium, protein and vitamin E.
*You can have walnuts to get the daily dose of omega-3 fatty acids.

What to eat during Diwali?
Diwali festival is here. All of us are busy with shopping, cleaning, decorating and eating.
We are moving to our friends homes to exchange gifts. And yes we are welcomed with the sweets, cold drinks,tea , coffee, bhujias, namkeens and other snacks
Ufff....NOW Where will our weight go..
When we come back home we are usually not hungry and tend to skip meals. Then we get hungry at odd hours and tend to munch on snacks with tea and coffee again.
We Indians are blessed with fine hospitality and true to â€œatithi devo bhava.â€..but we have other side too we gorge on junk food at someone else\'s home than our own homes.
Secondly the dishes that are served are usually high in calories as they contain more of fat, sugar and salt that cause weight gain.
Refined foods are digested earlier than than whole grain foods. So we get hungry after a short while and secondly refined foods trigger brain to eat it more.
A few tips can protect YOU from GAINING WEIGHT:
Maintain a food diary...it will help you to know how much you had it helps you to keep a check.
Eat less: Usually, celebration food is higher on calories, fat, salt and sugar. Keep tight control on portions, eat them but in a small portion.
If you are not able to limit your portions then try to balance it with your next meals. Say if you had some samosas at your friends place tthen its better to have yoghurt or curd or some sprouts or boiled chanas. You may eat a lighter meal other day too consisting of soup and salad or milk and fruit or vegetables and yogurt, subsequently.
For those trying to lose weight or preventing weight gain during the festive season, it may be a good idea to perform the balancing act in anticipation, prior to the festivities. This could be done a week or few days earlier and during the festive season.
Avoid going out during your meal times. It is better to go after meal so that you cannot indulge in junk foods.
In restaurant, start your meal with appetizers like clear soups or salads without rich dressings.
Go for roasted/ baked, nonâ€“fried, grilled or bar-be-qued snacks. Choose small portions preferably. If overindulged in snacks, keep the dinner light or skip it all together.
Limit Alcoholic beverages: Avoid drinking more than 2 medium drinks of wine or other alcoholic beverages. Alcohol stimulates the appetite and is primarily a source of empty calories as these calories are stored preferentially as fats.Diabetics should watch out for alcohol intake as it can lead to hypoglycemia.
Other beverages: Save yourself from sugar calories and avoid drinking sweetened beverages. Go in for sugar free substitutes, diet sodas or fruit juices diluted with soda.
If non- vegetarian, choose light roasted/ grilled fish/poultry to mutton/beef/pork. Prefer lean cuts of meat.
Desserts: Avoid sweets and try to prepare dessert at home with milk. And limited sugar or sugar-free. Use cinnamon or fruits as a substitute for sugar.
Learn to say \'no\' politely but firmly. A lot of people don\'t take \'no\' for an answer, so it may be a good idea to ask them for an alternative which you would like to have. Example: instead of a cold drink or juice, you can request for sugar-free options or tea/ coffee. Some people may even force things on your plate or pour you a drink which you may not want; you can be discrete and put it away without offending anyone. Another strategy which can work is to let people know that you are off-sweets or alcohol etc., as the case may be.
Drink lots n lots of fluid.
Do some exercises and atleast walk for 30-40 minutes every day.
Start healthy at home...prepare healthy and serve healthy.

Healthy nutrition Tips for Navratras
Navratras are coming our way and we all plan to go for fasting or feasting this navratras..Surprised by the word feastingâ€¦yes thatâ€™s true what we all tend to do. We all indulge ourselves into eating fried foods like kuttu ka pakora, puris and fried potato chips, namkeens(vrat ki namkeens), fried potatoesâ€¦and so on. So instead of losing weight we end up in gaining weight. but here I m going to provide you a few healthy tips for this navratras to keep you fit and unbloatedâ€¦.
1. Substitute kuttu ki puri or pakodas (fried items) with kuttu ki roti..
2. You can also prepare idlis from the kuttu atta (buckwheat flour) and dosa from the samak rice.
3. Eat a lot of fruits that flush the liver of cholesterol accumulation. Apple, orange, papaya, guava, pomegranate, lemon juice and pear especially help to bring down cholesterol. Fruit chat made with papaya, pear (nashpati), apple, and some amount of potato.
4. Go for skimmed or low fat milk and curd. Add cucumber (kheera), bottle gourd (lauki) or tomato to it. . Fried foods produce a lot of burning sensation in the body. So fruits and curd act as cooling agents.
5. Go for the preparations of lauki, pumpkin, fruits such as apple, pear, cucumber, mashed potato, phul makhane (puffed lotus seed) are advisable.
6. Try saamak rice with bottle gourd vegetable and curd.
7. You can also take sabudana khichdi with curd with fruit.
8. Try to take milk shakes with fruits and nuts it will give you satiety along with good invisible fats and complex carbohydrates.
9. Drink a lot of fluids such as juices, vegetable soups, lassi, and herbal tea. They will detox your body from pollutants..
10. If one suffers from acidity and heartburn problems, be sure to not remain empty stomach for long hours. Eat tiny portions every few hours daily. Cold milk, cream, curd and bananas are effective remedies for acidity.
11. Make sure to go for healthy cooking methods such as roasting, boiling, steaming and grilling like substitute fried potato chat with adequately boiled potato chat and kheer with fruit, preferably mixed fruit curd.
12. Try to make chilla with kuttu ka atta or singhare ka atta or samak ka atta or ramdane ka atta with green chillies and ghia (grated). serve it with tamarind and dhania chutney or curd.
13. Consume more of dairy products (low fat).
14. Try yogurts with fruits and fruit purees salads.
15. Drink coconut water.

Do you know why your diet is not working? You might be victim of these common Diet Mistakes.
1. Relying on Crash Diets
Determined to lose 5 kg-10 kg fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewe...r than 1,000, and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.
2. Skipping Breakfast
Skipping breakfast seems like a simple way to cut calories, but it can make you hungry the rest of the day. This may lead to unplanned snacking at work and eating a super sized portion at lunch, making calorie counts soar. But breakfasts that are high in protein and fiber can curb hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.
3. Losing Track of Your Snacks
Maybe you count calories at every meal, but what about all those nibbles in between? There\'s the bag of chips at your desk, the little slice of cake at a party, the taste of your son\'s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you\'re serious about counting calories, you may want to use your smartphone or a notebook to keep track of each bite.
4. Not Snacking at All
While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don\'t.
5. Loading Up on Low-Fat
Low-fat products can play an important role in your diet. Just remember that low-fat isn\'t the same as low-calorie, and it\'s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you\'re getting is to check the nutritional label.
6. Sipping Too Many Calories
When counting calories, many of us tend to overlook what\'s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What\'s worse is that liquid calories don\'t curb hunger. You\'re not going to eat any less after a high-calorie drink.
7. Drinking Too Little Water
This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.
8. Ditching Dairy
Full-fat milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it\'s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat dairy options.
9. Taking the Drive-Thru Bait
The drive-thru is convenient after a hectic day, and you can always order the salad or other healthier option. But once you\'re there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.
10. Weighing Yourself Every Day
Weighing yourself daily is a recipe for frustration and doesn\'t yield useful information. It\'s more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 500 gm-1 kg a week, you\'ll be satisfied to see those full-gms drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.
11. (Bonus) Setting Unrealistic Goals
Telling yourself you\'ll lose 3 kg your first week is probably setting yourself up for failure. If you know you won\'t be able to do it, you may never start your diet in the first place. If you diet and loses 200 gms in a week, instead of celebrating, you may feel discouraged that you didn\'t reach your goal. A realistic goal is vital to successful dieting.
If you\'re not sure what your goal should be, talk to a dietitian. A good customized diet chart, planned according to your goals, your schedule and your eating habits could be an effective solution for good results.

How to look great on the D-dayâ€¦.your weddingâ€¦.for the brides to be and the brideâ€™s best friends?
1. MAINTAIN A FOOD DIARY: Track your food from the spoonful of custard to the little bites of chocolates everything you taste. We do not consider these hidden calories when we consume little bites of our favorite foods of and on. Kindly keep a track on these \"hidden\" calories as they are easy to gloss over but can really add up. Plus, research shows that the simple act of tracking your food can help you lose twice as much weight than if you don\'t track at all. For example 5 numbers of almonds have the same calories as of 1 chapattiâ€¦.and we eat dried fruits as if there are no calories in them. So you be aware of this fact.
2. EAT BREAKFAST. Breakfast is the easiest meal to prepare and it sets the stage for your day. NEVER SKIP THIS MOST IMPORTANT MEAL. Eat a healthful breakfast to get your metabolism fired up, and then you\'ll be more likely to make healthy choices throughout the day. Eating breakfast can help you lose weight, as studies have shown breakfast eaters tend to consume fewer total calories during the day than people who don\'t eat a morning meal.
3. MINIMIZE THE PROCESSED AND PACKED FOODS: What the meats, dairy and processed and refined foods do is clog up your intestines with acidic toxins that can contribute to acne. These packed and preserved foods are loaded with sugar, salt, synthetic preservatives and fats either Trans fats or hydrogenated fats. Those toxins overwhelm your organs and alter the balance of good and bad bacteria in the intestines.
4.EAT FRESH: Try to eat fresh foods. Do not consume the left overs for a while as the left overs causes the bloating also they have minimum nutrient contents. Secondly when you eat left overs you are not satisfied with what you eat and you tend to eat some snack that is either a pack of noodles, bhujias, biscuits or any other which tend to add extra calories.
5. DRINK WATER: Drink lots n lots of water as it will remove toxins from the body. As winters are here and we tend to drink lesser water but we need at least 1ml of water for each 1 kcal we consume. So try to drink at least 8 glasses of water every day. Drink at least 35ml/kg body weight of water every day.
6. GOOD NIGHT SLEEP: WEDDING DAY SHOPPINGâ€¦NEW DREAMSâ€¦.STRESSâ€¦.ALLL THESE WILL TAKE UP YOUR SLEEP â€¦.it happens as most of the brides do forget what sleep is after they get hitched! But remember that sleep is the only time when your body recovers from all the stress your body goes through during the day. A good sleep is an important ingredient in your process of weight loss as well. It stabilizes your hunger hormones, which help you control appetite. . Your mind and calendar may be full of to-dos, but is \"plenty of sleep\" on your agenda each day? It should be. Too little sleep can hinder your weight-loss efforts, increasing cravings and leading to poor choices. Staying organized will help, but do you best to stick to a consistent sleep schedule, aiming for at least 7-8 hour hours per nightâ€”including weekends.
7. ACTIVE LIFESTYLE: Be activeâ€¦ yes the most important mantra of weight loss is in being active. If you can motivate yourself and go for a good brisk walk for an hour, well and fine. But if you are not able to do it at home it is better for you to join a gym, dance class, etc. An hour of exercise is a must to help you burst your flab and to look fab. . Maintain an active lifestyle. Try short workouts and find simple ways to turn downtime into active time. When you exercise, you help flush toxins out of your body. You also improve your circulation, bringing more blood to the surface of the skin. This not only gives you a healthy glow post-exercise, but it also keeps your skin cells healthier in the long run.
Try yoga, hiking, biking and runningâ€” whatever feels best for your body! Do something that you love so youâ€™ll feel as if exercise is something you get to do, rather than one more chore. If wedding planning is stressing you out, you need the exercise to release some of that anxiety. Youâ€™ll get glowing skin, boost your mood, and be able to think more clearly with a little physical activity. All of these things will help you look beautiful, calm, and happy on your wedding day. You can also try pranayams at home. Deep breathing exercises also help you to lose weight. Yes the fun loving thing is to dance and make others dance as well.
8. NO SALT PLEASE: No Sodium! Avoid or minimize salt, it might sound difficult but it is certainly a small sacrifice for a slim body. Just flavor your food with other herbs and spices instead. Try to take one meal without salt and in others you can have lesser salt. Salt tends to cause water retention so bewareâ€¦.
9. INCLUDE THE FOLLOWING FOODS IN YOUR DIET FOR A FLAT BELLY ON D-DAY:
Pineapple
Tomatoes
Watermelons
Papaya
Mushrooms
Olive Oil
Green tea
Oats
10. MANAGE STRESS: It is a big day for you â€¦yes so many emotions will be flowing through your mind..as you have to start a new lifeâ€¦.but stress will take the charm of your face on the wedding dayâ€¦try to keep yourself relaxed and calm. Do some meditation or call a close friend and discuss with her. Do pranayams or go out for a walkâ€¦try to spend maximum time with your family as this will keep you relaxedâ€¦remember the childhoodâ€¦cherish the moments you spent with your siblingsâ€¦and have great funâ€¦as we cannot predict our future so live this day and enjoy.
FOR THE PERSONALISED DIET CHARTS ENROLL ON MY WEBSITE AND GET A SPECIAL 20% DISCOUNT FROM US FOR THIS SPECIAL DAYâ€¦

The dawn phenomenon: What can you do?â€‹
The dawn phenomenon, also called the dawn effect, is the term used to describe an abnormal early-morning increase in blood sugar (glucose) â€” usually between 2 a.m. and 8 a.m. â€” in people with diabetes.
It may be due to natural overnight release of hormones â€” including growth hormones, cortisol, glucagon and epinephrine â€” increases insulin resistance, causing blood sugar to rise.
High morning blood sugar may also be caused by insufficient insulin the night before, incorrect medication dosages or carbohydrate snack consumption at bedtime.
To help you prevent or correct high blood sugar levels in the morning:
1. Avoid carbohydrates at bedtime
2. Adjust your dose of medication or insulin
3. Switch to a different medication
4. Adjust the time of your medication or insulin from dinnertime to bedtime
5. Use an insulin pump to administer extra insulin during early-morning hours

What to eat during Diwali?
Diwali festival is here. All of us are busy with shopping, cleaning, decorating and eating.
We are moving to our friends homes to exchange gifts. And yes we are welcomed with the sweets, cold drinks,tea , coffee, bhujias, namkeens and other snacks
Ufff....NOW Where will our weight go..
When we come back home we are usually not hungry and tend to skip meals. Then we get hungry at odd hours and tend to munch on snacks with tea and coffee again.
We Indians are blessed with fine hospitality and true to â€œatithi devo bhava.â€..but we have other side too we gorge on junk food at someone else\'s home than our own homes.
Secondly the dishes that are served are usually high in calories as they contain more of fat, sugar and salt that cause weight gain.
Refined foods are digested earlier than than whole grain foods. So we get hungry after a short while and secondly refined foods trigger brain to eat it more.
A few tips can protect YOU from GAINING WEIGHT:
maintain a food diary...it will help you to know how much you had it helps you to keep a check.
Eat less: Usually, celebration food is higher on calories, fat, salt and sugar. Keep tight control on portions, eat them but in a small portion.
If you are not able to limit your portions then try to balance it with your next meals. Say if you had some samosas at your friends place tthen its better to have yoghurt or curd or some sprouts or boiled chanas. You may eat a lighter meal other day too consisting of soup and salad or milk and fruit or vegetables and yogurt, subsequently.
For those trying to lose weight or preventing weight gain during the festive season, it may be a good idea to perform the balancing act in anticipation, prior to the festivities. This could be done a week or few days earlier and during the festive season.
Avoid going out during your meal times. It is better to go after meal so that you cannot indulge in junk foods.
In restaurant, start your meal with appetizers like clear soups or salads without rich dressings.
Go for roasted/ baked, nonâ€“fried, grilled or bar-be-qued snacks. Choose small portions preferably. If overindulged in snacks, keep the dinner light or skip it all together.
Avoid drinking more than 2 medium drinks of wine or other alcoholic beverages. Alcohol stimulates the appetite and is primarily a source of empty calories as these calories are stored preferentially as fats.Diabetics should watch out for alcohol intake as it can lead to hypoglycemia.
Other beverages: Save yourself from sugar calories and avoid drinking sweetened beverages. Go in for sugar free substitutes.
If non- vegetarian, choose light roasted/ grilled fish/poultry to mutton/beef/pork. Prefer lean cuts of meat.
Desserts: Avoid sweets and try to prepare dessert at home with milk. And limited sugar or sugar-free. Use cinnamon or fruits as a substitute for sugar.
Learn to say \'no\' politely but firmly. A lot of people don\'t take \'no\' for an answer, so it may be a good idea to ask them for an alternative which you would like to have. Example: instead of a cold drink or juice, you can request for sugar-free options or tea/ coffee. Some people may even force things on your plate or pour you a drink which you may not want; you can be discrete and put it away without offending anyone. Another strategy which can work is to let people know that you are off-sweets or alcohol etc., as the case may be.
Drink lots n lots of fluid.
Do some exercises and atleast walk for 30-40 minutes every day.
If you had more of dried fruits then take one meal without oil as oats, dalia or any porridge or stewed vegggies and soups without dressings.
Go for fruits or fruit purees. tell the hosts that you would like to have fruits rather than having fried foods.
Make bhel puri, sprouts chaat, boiled chana chat with green and tamarind chutney...with veggies.
Go for milkshakes without sugar than cold drinks.
Start healthy at home...prepare healthy and serve healthy.

How can I keep my baby safe?
Always put your baby down to sleep on her back to minimize the risk of sudden infant death syndrome (SIDS).
Empty her sleeping area. No pillows, crib bumpers, toys, or soft bedding like a blanket.
Sleep in the same room as your infant -- but not in the same bed.
Breastfeed your baby.
Avoid devices sold to prevent SIDS, such as sleep positioners. Some can raise a baby\'s risk for SIDS or suffocation.
Donâ€™t overdress your child; you want to prevent overheating.
Take your baby for her shots (immunizations) on time, following CDC guidelines.
Follow the doctor\'s orders on when to bring in your baby. Call right away if you have any concerns.

How can I help my baby bond with me?
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Bonding with your baby is one of the great joys of parenthood, but it isn\'t always immediate. Not only are you recovering from giving birth, but your newborn is getting used to the being out in the world. Don\'t fret if things feel a little bumpy at first. Here\'s how to start the bonding process:
Spend time skin-to-skin. Both you and your partner should hold your infant close to your chest while feeding or just cuddling. You can also stoke or gently massage your little one.
Talk baby talk. Coo, babble, sing, and talk to your newborn -- she loves the sound of your voice.
Look in your baby\'s eyes and smile. In time, she will start to mimic your expressions.

Try these tips to help your little one sleep:
When your baby fusses at night, wait a minute or two to see if he calms himself down and goes back to sleep.
Be quiet during nighttime feedings or diaper changes. Try not to wake him up too much.
Be active and play during the day so he stays awake for longer periods. That can help him transition to sleeping more at night.

what to do if your child is being bullied in the school or in the park or in the cab or anywhere?
If you find out your child has been bullied, you can:
1.Help your child think through ways of getting away from the bully.
2. Meet with your childâ€™s teachers or counselor. Develop a plan for keeping your child safe, particularly during
vulnerable times like lunch, recess and going to and from school.
3. Find out your schoolâ€™s anti-bullying policy.
4. Contact police or a school resource officer if the actions are criminal.
5. try to talk the child who is trying to bully your child it will help to keep a check on that child and your child will gain more confidence.
6. keep the morale of your child up, it will help him to come out of that situation.
7. moms are the biggest support in child\'s life so be a support always whatever the situation is....
8. encourage your child to stand for himself n never be afraid of...
9. tell him that he should always tell the teacher about the person who s trying to bully him...
10. love your child he is the most precious gift of god to us....
Raise your children to show compassion to others and help make the world a better place for everyone.

HI ALL
AS TOLD YOU THAT WORLD HEART DAY IS COMING LETS TAKE PLEDGE THIS HEART DAY THAT WE WILL KEEP OUR HEART HEALTHY BY FOLLOWING TIPS..AND PROMISE TO YOURSELF THAT I WILL TAKE CARE OF MYSELF ...LOVE THYSELF AND DO THE BEST FOR KEEPING MYSELF HEALTHY.....
1. I WILL DO 30 MINUTES WALK DAILY EITHER CONTINUOUSLY OR 10 MINUTES WALK 3 TIMES A DAY. ALSO I WILL DO 10 MINUTES WALK AFTER EVERY MEAL.
2. I WILL GET MY BLOOD TESTS DONE WHICH INCLUDE
*WHOLE BODY CHECK UP OR AT LEAST
*BLOOD SUGAR-PP, FASTING
*BLOOD PRESSURE MONITOR
*LIPID PROFILE
*THYROID PROFILE(IF HYPOTHYROID OR HYPERTHYROID)
*LFT
*KFT
EVERY SIX MONTHS
3. I WILL CUT DOWN MY SALT INTAKE TO 1 TSP PER DAY
4. I WILL CUT DOWN SUGAR INTAKE TO 2 TSP PER DAY
5. I WILL CUT DOWN MY FAT to 2 TSP PER DAY
6. I WILL TAKE ONE MEAL SALT FREE AND FAT FREE AS IDLI, DALIA, OATS,CORNFLAKES.
7. I WILL CUT DOWN MY EATING OUTS. IF POSSIBLE I TRY TO GO FOR SOMETHING HEALTHY RATHER THAN FAT LOADED OR SUGAR LOADED.
8. I WILL INCLUDE AT LEAST 3-4 FRUITS AND VEGETABLES IN MY DAILY DIET.
9.I WILL TAKE 6 ALMONDS EVERYDAY ALSO FLAX SEEDS 1 TSP EVERYDAY.
10. I WILL INCLUDE ALL THE HEART FRIENDLY FOODS (WHICH I MENTIONED IN MY PREVIOUS POST) IN MY DIET.
11. MOST IMPORTANTLY I WILL QUIT SMOKING...N LIMIT MY ALCOHOL INTAKE OR QUIT IT TOO...
12. I WILL LOVE MY SELF AND TRY TO BE STRESS FREE...TAKE A GOOD SLEEP.
BE HEALTHY LOVE YOUR HEART...LOVE YOURSELF...

SYMPTOMS NOT TO BE IGNORED....THESE COULD BE OF HEART ATTACK...
IN TODAY\'S WORLD HEART DISEASES ARE NOT AGE BOUNDED...SO IT IS BETTER TO KEEP A CHECK ON YOUR DAILY ACTIVITIES AND DIET...ALSO YOU SHOULD BE WELL EDUCATED REGARDING SOME SYMPTOMS OF HEART ATTACK AS IT CAN SAVE YOUR OR SOME NEAR OR DEAR ONES LIFE...THE SOONER YOU REACH YOUR DOCTOR AFTER THESE SYMPTOMS BETTER ARE THE CHANCES TO BE SAVED...THE LATER YOU WILL CAUSE DAMAGE TO YOUR HEART....HERE ARE A FEW SYMPTOMS THAT COULD BE OF HEART ATTACK:
1.ANXIETY
2. Chest discomfort
3. COUGH
4. Dizzines
5. Fatigue
6. Nausea or lack of appetite.
7. Pain in other parts of the body - pain begins in the chest and spreads to the shoulders, arms, elbows, back, neck, jaw, or abdomen
8. Rapid or irregular pulse
9. Shortness of breath
10. Sweating
11. Swelling
12. Weakness

High Homocysteine . . . A Risk to Your Heart
Homocysteine is \"an amino acid.\"
The production of homocysteine in the body is part of a complex system related to the metabolism of dietary protein.
When the body metabolises the amino acid methionine, homocysteine -- another kind of amino acid -- is formed as a product of this process.
Normally, most of the homocysteine is recycled as other amino acids. However, the body needs sufficient amounts of dietary vitamin B12 and folate to do this.
Without enough B12 and folate in the diet, the recycling process becomes faulty, causing homocysteine levels in the blood to rise.
Elevated blood levels of total homocysteine (tHcy) often indicate that you\'re not getting enough folate or B12 from food or supplements. The optimal amount of these nutrients varies considerably from person to person.
However, other factors, such as lack of certain enzymes or a genetic predisposition to high levels of homocysteine, also can be at fault.
In an observational study it is found a beneficial effect of whole-grain, refined-grain, and dairy products on serum homocysteine concentrations in an adolescent population.
homocysteine levels were greater in poultry intakes.
no relation was found with intakes of fruit, vegetables, or red or processed meat.

Hi Every one
Fasting means depriving yourself of solid foods. When you are coming out of a fast, it is important to ease your body back into the process of digesting regular foods. Because your digestive system has most likely reduced enzyme production and affected the mucus lining in your stomach, overeating or ingesting certain foods too quickly may cause you to experience health problems such as nausea, stomachaches, or diarrhea.
Introducing regular foods slowly and strategically will help you break a fast safely, without disrupting your digestive system.
Keep yourself hydrated. Continue to drink plenty of water and fresh juices while you are breaking your fast.
Maintain healthy eating habits. Remember that your fast was a cleansing experience for your body. Do not immediately fill it back up with junk food and processed meals. Make your fast the start of a healthy lifestyle
As fasts are going to be over...you must be feeling some what lethargic too as you must be grabbing or grazing on more n more of potatoes (fried) or you must have followed my tips on nutrition during navratris, or literally feeling good and have lost weight....but now towards the end of the fasts you must be craving for wheat or rice or dals...I mean the food which we usually relish. So now what we are going to do after the fasts is grab n eat each n everything of our choice....
I hear people say I have just finished fasting for 30 days, Iâ€™m going out to my favourite restaurant to have my favourite dinner. This is wrong. When on a long fast of about 20 days or more, the digestive system shuts down partially or completely.
Hold on.........
This is not the right time .....
Breaking a fast with vegetables, either steamed or raw, is best. Your stomach is smaller now, so eat lightly. Stop before you feel full.
The stomach and the intestines have been cleaned out. A thorough fast cleans out everything. Therefore, you must allow time for the digestive system to prepare itself for food again.
citrus fruits, such as oranges and grapefruits, and food such as
yogurts, are the best food to take, as they contain â€œgoodâ€ bacteria that help to restore the intestinal flora and the digestive system.
If you eat solid food or processed food after a long fast, the first thing that will occur is constipation. Your digestive system will not move that solid food until it starts functioning again. This is because, all along, it has been busy cleaning, not digesting
Other habits you should avoid in the next two weeks are smoking and heavy drinking. The doctors warn that tobacco and alcohol may shock the system after fasting and this may lead to sudden cardiovascular events like a heart attack.
FIRSTLY TAKE CARE OF HOW YOU OPEN YOUR FASTS...HERE ARE SOME TIPS FOR YOU
1. BREAK YOUR FAST WITH LIQUIDS FIRST..LIKE COCONUT WATER OR MILK OR FRUIT JUICES..
2. TAKE 1 PURI ONLY AND TRY TO TAKE CHAPATI INSTEAD OF PURIS OR ANY FRIED THING.
3. TRY TO MAKE CHANAS/BEANS IN OLIVE OIL. USE 2 TSP OF OIL ONLY.
4. TAKE HALWA IN SMALL QUANTITIES ONLY JUST 2-3 TSP ONLY.
5. MAKE SOME DESSERT WITH MILK (LIKE LAUKI KHEER, APPLE KHEER) AND PUT DRY FRUITS IN IT AND HAVE IT INSTEAD OF MORE OF HALWA.
6. TAKE MORE OF VEGETABLE AND FRUITS.
7.DRINK PLENTY OF WATER TO HYDRATE YOURSELF.
8. MAKE SURE YOU SHOULD NOT EAT TO THE FULLEST.
9. HAVE A BOILED CHANA CHAAT WITH VEGGIES AND FRUITS WITH JUICE OR COCONUT WATER..
10. AVOID USING MORE OF SPICES AS THEY WILL IRRITATE YOUR STOMACH.

Weight Loss Dietician & Nutritionist in Gurgaon, India

Sunaina B. Khetarpal
Founder - Health is wealth
Fortis Escorts Hospital and Kalyani Hospital {Head of Dietetics Department}
I have aquired 14 years of experience.
Head of IPD and OPD (Fortis Escorts Hospital and Kalyani Hospital)
Gold Medalist in Dietetics Degree , Punjabi University
Core Team Member of NABH (National Accreditation Board Of Hospital)
Associated as an EXPERT Dietitian with corporates like Nestle, Heromotto corp, Group M, Sitel, Walmart
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Gold Medalist in Dietetics Degree under Punjabi University
Done D.N.Y.S. course.
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I have appeared on various programmes on the National television
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Aaina-The Images.
Delhi Aajtak - Fit Delhi.
Judged, STARPLUS MASTERCHEF- HINDUSTAN ANOKHI.
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I have delivered lectures on health in various eminent schools.
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Suburb Gurgaon Magazine
I have an expertise in Weight loss programmes,
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